'I’m in my 50s with the most toned arms - 4 exercises to banish bingo wings' (2024)

FAQs

Can you get rid of bingo wings in your 50s? ›

Unsurprisingly, there's not one single magic form of exercise that will “cure” your bingo wings. Like most body hang-ups, they require a mixture of healthy diet and regular exercise to beat. However, you can also tone your upper arms with wall press ups, dumbbell weight lifting, and bicep curls.

As you can see, it's possible to get the toned arms you want, even when you are in your senior years. However, you need to be willing to commit to eating right and getting exercise. Build the muscles and then shed the fat. You'll be happy with how your arms look in the mirror.

A structured workout plan of upper body exercises with weights or bodyweight is a surefire way to torch the fat on the upper arms. Don't worry about becoming 'bulky' it's an absolute myth! The more muscle you develop in your arms, the more tone and firmness you will see.

Some batwing arm exercises, such as tricep extensions and pushups, may help you get rid of bat wings. However, it's important to combine these with eating a healthy diet and exercising regularly.

Strengthening the triceps can reduce the appearance of bat wings. However, to make a lasting difference, a person may need to make broader changes to their exercise routine and diet.

No matter what your age, you can improve your fitness.

If it's been a long time since you've exercised and you're feeling less than fit, you might think that it's too late to make a change. But you're wrong. You can improve your fitness at any age.

If you are training arms twice a week, eating enough protein, and (if weight loss is required) following a moderate calorie deficit (find out how many calories you should be eating to lose weight here), you should begin to see improvements in around 4-6 weeks.

Virtually no one is spared from flabby arms. But the good news is: strength training can counteract sagging. Effective and targeted arm exercises are a natural way to support and tighten your arm muscles. The greater your muscle volume and the lower your body fat percentage, the less visible those bingo wings will be.

Are bingo wings fat or muscle? ›

Bingo wings are a common and frustrating problem that many older women experience. They form as loose areas of skin and excess fat on the upper arm wobble when the arm is shaken or lifted.

Bingo wings are an unsightly combination of excess fat and loose skin under your arms. They can cause you to avoid sleeveless tops and hide yourself in baggy jumpers. The condition is nearly always down to age. Our skin loses its firmness and volume as the years go by because the body produces less collagen.

Yes, stubborn arm fat can be toned with diet, exercise, and weight loss. However, focusing on all arm muscles, not just the triceps, is essential to achieve well-rounded results.

If you want to tone flabby arms fast come at it from all three legs: strength training, interval training (featuring arms), and nutrition. Mentioned above, including collagen can help. Part of the reason the skin tone isn't as good is a loss of collagen.

The most important factor for losing your bingo wings

Yes, you'll see lots of people who have lost loads of weight in 8 or 12 weeks, but in all honesty, the majority of people take a lot longer than this. Give yourself time, but more importantly, learn to enjoy the process.